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Preseason Resistance Training For Football
Preseason Resistance Training For Football
Preseason Resistance
Training for Football
John Taylor, MS, CSCS,*D
Football
son cycle are dedicated to general prepa- on rate of force development. During
ration. General preparation consists of the unload week Monday and Tuesday
three to four sets of eight repetitions training loads are assigned utilizing the
(Table 2). Weeks three, four, and ve are relative lighter day training loads and
dedicated to increasing basic strength Thursday and Friday loads are set at nine
and consist of three to four sets of ve percent less then Mondays and Tuesday.
to eight repetitions. The repetitions for
some assistance lifts remain in the gener- All training sessions include at least
al preparation range to facilitate further one multi-jointed power exercises as
increases in muscle size (hypertrophy) well as trunk exercises. Repetitions for
and local muscular endurance (Table 3). power exercises are always assigned in
Week six is an unload week with a reduc- the strength and power range (three to
tion in load but not volume and looks six repetitions) even during the general
just like week ve. Weeks seven through preparation phase of training. Because
twelve are dedicated to increasing power a dynamic warm-up is required prior
and strength and consist of three to four to speed, agility, and conditioning, and
sets of three to four repetitions. Again a these components are trained prior to
few of the assist lifts remain at eight rep- resistance training; athletes are suetitions for the reasons stated previously ciently prepared to begin resistances
(Table 4). Weeks 11 and 12 signicantly training. Warm-up sets for individual
decrease in volume to facilitate addi- exercises are not formally prescribed,
tional recovery in preparation for the athletes are allowed to select warm-up
beginning of practices. Throughout the sets on their own, but are required to
progression, from one segment of train- stay at or below 10 repetitions utilizing to another, volume decreases due to ing no more then 60% of the 1RM.
a reduction in repetitions and the num- Flexibility training is done at the end of
ber of assist exercises. As the volume each training session.
decreases the load increases.
Mental approach is important to the sucLoads are assigned throughout the cycle cess of any training program. Athletes
utilizing a consistent method (Table 5). must approach the heavy training sesPrimary exercise loads are assigned uti- sions with the attitude that every ounce
lizing progressive increasing percentages of energy will be used in the training sesof an athletes one repetition maximum sion. During heavy training sessions the
(1RM). Assistance exercise loads are last sets are to be done to failure on every
assigned utilizing a relative repetition exercise. If more repetitions are completmaximum. A relative repetition maxi- ed at the assigned load then prescribed,
mum is the heaviest weight that can they are to record the number of repetibe utilized completing the prescribed tions. With this information a new 1RM
repetitions. Monday and Tuesday train- will be assigned for the next weeks training sessions are heavy training days ing sessions by adding ve pounds per
and Thursday and Friday training ses- additional repetition. The next weeks
sions are relatively lighter with loads training loads will then be gured on
assigned at nine percent less then heavy the new 1RM. Relative lighter training
days. Lighter training sessions focusing sessions are approached with the intent
Repetitions
Over-Head Squats
Power Clean
Squats
Power Shrug
Bicep Curl
10
10
Tuesday
Repetitions
Push Press
Bench Press
DB Incline
Triceps Extension
4-way Neck
Rear Raise
Football
training protocol consists of relative
low volume, few exercises, and varying load assignments (Heavy/Relatively
Light). This helps to reduce residual
fatigue, allowing for greater eort during
speed, agility, and conditioning sessions.
Furthermore, this approach is intended
to reduce the possibility of overtraining
syndrome due to the integrated comprehensive nature of pre-season training (1).
The demands of football require short
bursts of maximal eort with signicant opportunity for recovery between
plays and series of plays (1). It is a game
of power, strength, speed, agility, and
conditioning. Thus, training should be
planned utilizing an integrated comprehensive approach in accordance with the
demands of the game, particularly the
preseason training.
References
1. Baechle TR, Earle RW. (2000).
Essentials of Strength Training and
Conditioning (2nd ed.). Champaign,
IL: Human Kinetics.
2. Taylor J. (2004). A tactical metabolic
training model for collegiate basketball.
Strength and Conditioning Journal, 26(5):
22 29.
Table 3. Basic Strength Phase Sample Program (Monday & Tuesday Only)
Monday
Repetitions
Over-Head Squats
Power Clean
Squats
Power Shrug
Bicep Curl
15
15
Tuesday
Repetitions
Push Press
Bench Press
DB Incline Press
Tricep Extension
4-way Neck
Rear Raise
Trunk: Torsos Rotations Med Ball Sit-ups and Sit Catch (Circuit)
Football
Repetitions
Over-Head Squats
Power Clean
Squats
Power Shrug
15
15
Tuesday
Repetitions
Push Press
Bench Press
4-way Neck
Trunk: Torsos Rotations Med Ball Sit-ups and Sit Catch (Circuit)
Sets
Sets
Reps
82%
88%
94%
100%
73%
79%
85%
91%
79%
85%
91%
97%
70%
76%
82%
88%
76%
82%
88%
94%
67%
73%
79%
85%
73%
79%
85%
91%
64%
70%
76%
82%
70%
76%
82%
88%
61%
67%
73%
79%
67%
73%
79%
85%
58%
64%
70%
76%
64%
70%
76%
82%
55%
61%
67%
73%
61%
67%
73%
79%
52%
58%
64%
70%
58%
64%
70%
76%
49%
55%
61%
67%
10
55%
61%
67%
73%
46%
52%
58%
64%